blog

8 Simple Eating Habits to Help Curb Excess Snacking

Posted on Thursday, April 23, 2020
Written by Live Life Get Active
Category: Nutrition

Is it snack o’clock again?

You may find that snack o’clock is more regular than usual during these funny times at home. Snacking may seem like good distraction from what is going on around us. However, in order to keep our mental and physical health in check, it’s important we still take care of what we are eating and how much. Eating lot’s of fresh healthy food can make the world of difference to your wellbeing during these uncertain times.

This is why we have provided you with some small healthy food habits you easily incorporate into your days.

8 Simple Healthy Eating Habits:

1. Stick to an eating routine

We recommend sticking to 3 meals and 2 snacks a day. Having some sort of structure with your daily eating will help to prevent mindless snacking, overeating and eating when you’re not hungry.

2. Beat boredom snacking by finding something else to do

Every hour may feel like snack o’clock right now. But, we need to be mindful of how much we are eating compared to how much we are moving. Instead of snacking, make a cup of tea, go for a walk, find something to read or give someone a call.

3. Reduce the amount of pre-packaged foods and snacks high in sugar, fat and added salts.

Try to avoid junk food when you are doing you’re grocery shopping – if it’s sitting there, you’re more likely to eat it! Instead stock up on fruit, veggie sticks, wholegrain crackers, low-fat cheese, nuts, seeds and yoghurt.

4. Aim for at least 5 handfuls of colourful vegetables a day

We know eating lots of veggies is one of the best things we can do for our health and weight management. Try to actively keep track of how many colours and how many handfuls of veggies you are eating each day. Make it a daily goal.

5. Make a double batch of your meals so you have lunch the next day

By simply doubling your dinner recipes, you will have a healthy meal waiting for you for lunch the next day (or couple of days depending how many people you are cooking for). This will also stop you from grazing and snacking for lunch instead of eating a proper meal!

6. Swap white bread, wraps, pasta and rice for brown varieties

Why do we keep pushing for brown varieties? Because of Fibre! Wholegrains have lots of fibre which help to keep you full, help with weight management, help feed your gut bacteria and have lots of other protective affects in your body.

7. Need something sweet? have yoghurt, fruit and honey

Although eating healthy foods with lots of fibre with a good balance of protein and healthy fats can help prevent cravings, sometimes we just need something sweet after a meal. And that’s okay. Just try to choose sweet foods that are still wholesome and nourishing. Yoghurt, fruit and a dash of honey will satisfy your sweet cravings as well as keep you full, putting those cravings to an end.

8. Drink more water

80% of Australians don’t drink enough water and in fact are dehydrated, without even realising it! Feeling tired, having low energy levels and cravings are all symptoms of dehydration. So to help reduce snacking we recommend drinking more water. Aim for around 2 Litres.

Check out this weeks super healthy recipe that could be breakfast or dessert!

Brekkie Banana Split

Serves: 2 Time: 15mins or 5mins with granola pre-made Cost: $4 approx. ($2/serve)

Ingredients:

Granola (makes ½ cup):

  • ¼ cup oats
  • ¼ cup mixed nuts and seeds
  • 1 tsp honey
  • 1 tsp olive oil

Banana split:

  • 2 bananas
  • 1 cup greek yoghurt
  • ½ cup frozen raspberries
  • drizzle of honey

Method:

  1. Preheat oven to 170oC
  2. Mix oats, nuts, seeds, honey and olive oil then place on baking tray
  3. Bake for 10 mins
  4. Microwave raspberries for 60-90 seconds or until defrosted
  5. Mash raspberries with a fork
  6. Spit bananas lengthways
  7. Spoon over ¼ cup yoghurt on each banana
  8. Drizzle honey over yogurt, spoon over raspberries then sprinkle granola.
Sources:
https://www.waterlogicaustralia.com.au/resources/are-we-drinking-enough-water/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399949/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.